Zolinga Zothamanga Zomwe Muyenera Kupanga za 2015

Zamkati

• Khalani omasuka kulowa Chaka Chatsopano
• Thamangani Kuposa Munachita Chaka Chatha
• Gwirani Ntchito Mwakhama, Sewerani Kwambiri
• Ikani Patsogolo Kupewa Kuvulala
• Lembetsani ku Mpikisano Wolinga
• Pangani Gulu Lothamanga
• Kudzipereka pa Mpikisano
• Dzitchani Nokha Wothamanga
• Pezani Buddy Wothamanga
• Tsitsaninso Playlist Yanu
• Onaninso za

Ngati mukuwerenga izi, tikukubetcha kuti ndinu othamanga-zilibe kanthu kuti muli ndi luso lotani, kapena mwakhala mukuzichita nthawi yayitali bwanji. Chaka chino, sinthani malingaliro anu a Chaka Chatsopano ndi zolinga zomwe zikufuna kuti mukhale othamanga bwino. Zosankha zomwe zimangoyang'ana kuthamanga zitha kukupangitsani kukhumudwa panjira. Zachidziwikire, kuthamanga ndi chinthu chomwe wothamanga aliyense amafuna kusintha, ndipo itha kukhala gawo lakukonzekera kwanu Chaka Chatsopano, koma zolinga zomwe zimayang'aniranso maphunziro, abwenzi, komanso kusangalala zimapangitsa kuti chaka cha 2015 chikhale chopambana komanso chosangalatsa. (Mukufuna kukhazikitsa zolinga zochepa zomwe sizikugwiranso ntchito? Onani Zolinga Zathu Zapamwamba Zosavuta Zokwaniritsira Chaka Chatsopano.)

Khalani omasuka kulowa Chaka Chatsopano

"Kuthamanga ndi masewera owonjezeka mopitilira muyeso, osadumphadumpha," akutero a Pete Magill, omwe ali ndi mbiri yazaka zisanu komanso mlembi wa Pangani Thupi Lanu Lothamanga: Dongosolo Lokwanira Lathupi Lathunthu Kwa Onse Akutali Kuthamanga, kuchokera ku Milers kupita ku Ultramarathoners-Kuthamangira Patali, Mofulumira, Komanso Wopanda Kuvulaza. "Zosankha zikuyenera kuyang'ana miyezi ingapo yopitako pang'onopang'ono, ndikukana malingaliro amisasa yotentha yamasabata kapena masiku angapo." Makamaka ngati mwayamba kumene masewerawa, ganizirani za chaka ngati mtunda wa ma 12-kilomita ndikutsimikiza kuti Januware ndi mtunda wofunda. Khalani ndi cholinga chothamanga tsiku lililonse kwa mphindi 15 mpaka 30, ndikupuma kambiri. Mphindi 30 zikangotha, onjezani mphindi zisanu mwezi uliwonse kapena kupitilira apo pakuthamanga kwanu kotalika.

Thamangani Kuposa Munachita Chaka Chatha

Ngati ndinu othamanga odziwa bwino ntchito, njira yabwino yopititsira patsogolo ndikupitiriza kupondaponda pansi. "Kuthamanga kwambiri ndi njira yosavuta komanso yothandiza kwambiri yothamanga," atero a Jason Karp, Ph.D., wolimbitsa thupi komanso wolemba Kuthamanga Marathon Kwa Dummies. "Koma kunena kuti, 'Ndithamanga zambiri' sizothandiza ngati yankho." Karp akuwonetsa kuti akufuna kuyendetsa ma 10 mpaka 20 peresenti mamailosi kuposa momwe mudapangira chaka chatha, ndikuganiza zothamanga masiku atatu sabata. Kusankha masiku angapo ndikutsatira kumakuthandizani kukwaniritsa zolingazo. (Hey marathoners: Mukufuna Vutoli Loyeserera? Yesani Kuthamangira Mitundu 3 Mumlungu Umodzi.)

Gwirani Ntchito Mwakhama, Sewerani Kwambiri

Othamanga ambiri amakhala ndi cholinga chomenya nthawi yawo yabwino patali. Koma mungakhale mukudzipangitsa kuti mulephere ngati ndicho cholinga chanu chokha. "Zambiri sitingathe kuzilamulira, ponse pa tsiku la mpikisano komanso nthawi yonse yophunzitsira, ndipo ndizochititsa manyazi kunena kuti chaka chonse chitayika ngati simukwaniritsa cholinga chimodzi," akutero Chris Heuisler, mphunzitsi wothamanga yemwe amagwira ntchito Westin Hotels & Resorts 'RunWESTIN concierge. Kodi izi zikutanthauza kuti simuyenera kukhala ndi cholinga cholimba mtima ngati chomwe mukufuna kuchita? "Ayi. Zolinga zomveka, zokhumba zitha kukhala zolimbikitsa kwambiri. Koma zigwirizane ndi lingaliro limodzi lomwe lingatheke." Gwirizanitsani cholinga cha nthawi yakuda ndi yoyera ndi china chake chopepuka monga kuthamanga mpikisano wovala zovala kapena kuthamanga.

Ikani Patsogolo Kupewa Kuvulala

"Kupewa kuvulaza ndikulingalira pambuyo pa othamanga ambiri, chomwe ndi cholakwika chachikulu," akutero Jason Fitzgerald, mphunzitsi wovomerezeka wa USA Track & Field komanso woyambitsa Strength Running. "Ziyenera kukhazikitsidwa mu maphunziro omwewo." Tsimikizani mtima kuti mukhale olimbikira popewa kuvulala m'malo mochita zinthu zopweteka mukamabwerera. Izi zikuphatikiza kugona mokwanira ndikugwiritsa ntchito chopukusira thovu paminofu yolimba kapena yowawa, Fitzgerald akuti. Chofunika kwambiri, amalimbikitsa "sandwiching" kuthamanga pakati pa kutentha kwamphamvu-komwe kumaphatikizapo kukumbatirana mawondo, okwera mapiri, ndi kugwedezeka kwa miyendo-ndi mphindi 10 mpaka 30 zolimbitsa thupi zazikulu monga matabwa, milatho, agalu a mbalame, ndi mayendedwe ena. "Ngati mukuganiza kuti mulibe nthawi yogwira ntchito yopewera, muyenera kupeza nthawi yovulala," Fitzgerald akuchenjeza. (Onani zambiri za Njira Zabwino Kwambiri Zopewera Kuvulala Pamene Mukuphunzira Mpikisano wa Marathon.)

Lembetsani ku Mpikisano Wolinga

Kukhala ndi tsiku pakalendala yoti muzigwirira ntchito kungakhale kolimbikitsa kwambiri. Lowani nawo mpikisano womwe umakusangalatsani komanso womwe ungakulimbikitseni kuti mupitirize maphunziro, kaya ndi chikopa cha mtunda watsopano, zochitika za mndandanda wa ndowa, kapena mpikisano wopita komwe mwakhala mukufuna kupitako. Ngati mudazolowera kuthana ndi ma marathons, bwanji osayang'ana mtunda wa mailo ndikugwira ntchito mwachangu? Ngati simunapikisanepo, lembani 5K mu miyezi ingapo, kapena ngakhale limodzi mwamipikisano yabwino kwambiri ku US Koma simungangolembetsa; inunso muyenera kuphunzitsa. "Ochita masewera olimbitsa thupi nthawi zambiri amalimbana ndi mpikisano wovuta monga cholimbikitsira chaka chatsopano chamaphunziro," akutero a Magill. "Vuto lokha ndiloti nthawi zambiri amaiwala kupanga thupi lomwe lingakwanitse kuthana ndi mpikisano watsopano." Ndipamene ganizo lathu lotsatira limabwera.

Pangani Gulu Lothamanga

Wolembedwera mpikisanowu? “Kwa othamanga odziwa bwino ntchito, cholinga sichiyenera kukhala kumaliza mtunda wothamanga; kuyenera kukhala luso popanga thupi lokwanira lomwe limatha kuthana ndi mtunda wothamanga komanso kuthamanga, "akutero Magill. Ngati ndinu othamanga patsogolo omwe mukugunda pamiyala masiku anayi kapena asanu ndi limodzi pa sabata, khazikitsani mtima wanu pomanga masewerawa chaka chino powonjezera tsiku limodzi kapena awiri pa sabata pazoyenda komanso zolimbitsa thupi monga kudumphadumpha, kumangirira, ndi kumenyera kumapeto kwanu nthawi zonse . Phatikizani tsiku limodzi sabata limodzi lalifupi, koma phiri lotsetsereka limabwereza. Mwachitsanzo, a Magill akuwonetsa ma surges asanu ndi asanu a 50-mita pa 90% ya kuyesayesa kwanu ndi mphindi ziwiri kapena zitatu kuti muchiritse. Ndipo konzekerani tsiku limodzi lokhazikika, ngati kuzungulira kwa mphindi ziwiri pa liwiro la 5K kuthamanga ndi mphindi zitatu zolowera pakati pobwereza. (Kuphatikiza apo, imatha kukupangitsani kukhala achangu! Fufuzani momwe Mungametere Mphindi Pamaulendo Anu.)

Kudzipereka pa Mpikisano

Ngati mwathamanga mpikisano, mwalandira chikho cha madzi kapena chimaliziro kuchokera kwa ongodzipereka. Ndiwo msana wa anthu ogwira nawo ntchito pamasiku othamanga. Koma amachita zochulukirapo kuposa izi, kuphatikiza kukonza, kuyeretsa, kukonza masukulu, kusamalira katundu, kupereka chakudya ndi madzi, kusangalala, komanso kuthandiza othamanga kuchokera kumakola mpaka kumapeto. Pamsonkhano waukulu ngati mpikisano wothamanga, amasinthasintha maola 8 ndipo nthawi zina nthawi yayitali. Kulowa nawo m'magulu ndi chimodzi mwazinthu zokhutiritsa zomwe mungachite ngati wothamanga. "Mukubwezeretsanso gulu lomwe likukuthandizani ndikukuyendetsani," akutero a Heuisler. Mudzaona ndi kuyamikira khama limene limaperekedwa podzipereka. Kuphatikiza apo, kuthandiza anthu ena pomwe akuthamanga kungakulimbikitseni maphunziro anu.

Dzitchani Nokha Wothamanga

Pafupifupi anthu 50 miliyoni adathamanga masiku osachepera 50-pafupifupi kamodzi pa sabata mu 2013, koma ambiri samadziona ngati othamanga. Ganizirani kusintha kuti chaka chino potengera zomwe inu muli ndi zomwe mumachita, m'malo moti simuli ndi zomwe simungathe kuchita. "Kupanga malingaliro abwino ndikumakondwerera zotsatira zabwino mukamaliza kulimbitsa thupi kudzakuthandizani kuti mukhale olimba," akutero a Jenny Hadfield, wothandizira, wolemba nkhani, komanso wolemba Kuthamangira Achivundi. Ngati kugunda m'mphepete mwa msewu ndi gawo lokhazikika komanso lofunika kwambiri pakuchita masewera olimbitsa thupi - ngakhale muthamanga kapena kutali bwanji, komanso ngati mwalembetsa kapena ayi -ndiye nthawi yoti muyambe kutengera mutuwo. Mwachidule, ngati muthamanga, ndiye kuti ndinu othamanga. Landirani izo.

Pezani Buddy Wothamanga

Ngati mumathamanga nokha, tsimikizani kupeza mnzanu wothamanga kapena kulowa nawo gulu kapena timu. Mutha kuyendetsabe masewera olimbitsa thupi nokha, koma kafukufuku akuwonetsa kuti kuphunzitsidwa ndi anthu ena kumathandizira magwiridwe antchito. Phunziro limodzi mu Zolemba pa Sayansi Yachikhalidwe adapeza kuti anthu omwe amayenda pa njinga ndi wina yemwe amamuwona kuti ndiwokhoza amachita zolimbitsa thupi kuposa momwe amagwirira ntchito okha. Ndipo kafukufuku wofalitsidwa m'nyuzipepalayo Masewera, Zolimbitsa Thupi, ndi Psychology Yogwira Ntchito adazindikira kuti othamanga othamanga kwambiri komanso osambira pazomwe amachita adawonetsa kusintha kwambiri akamapikisana ndi timu. Chifukwa chake pezani bwenzi lothamanga kapena perekani kuti muthamangitse bwenzi mumpikisano womwe ukubwera. Mutha kukhala wothamanga wabwinoko.

Tsitsaninso Playlist Yanu

Kumvetsera nyimbo musanayambe, panthawi, komanso mutathamanga kungathandize kuti muyambe kugwira ntchito bwino komanso kuti muyambe kuchira msanga, malinga ndi kafukufuku waposachedwapa wofalitsidwa mu Journal of Strength and Conditioning Research. Ofufuzawo apeza kuti kumvera nyimbo zolimbikitsira njira isanakwane 5K yothandizira kupangitsa othamanga kukwera mwachangu. Nyimbo zodekha pambuyo pake zimawathandizanso kuti achire mwachangu. Koma kumvera nyimbo panthawi yolimbitsa thupi kunakhudza kwambiri. Mukufuna kupita mwachangu kwambiri? Fufuzani nyimbo pang'onopang'ono, koma zolimbikitsa, zomwe zidatulutsa zotsatira zoyipa kwambiri. Chifukwa chake tsimikizani kuwonjezera kukulimbikitsani pazochitika zanu, kaya musanayambe, mkati, kapena mutathamanga ndi mndandanda watsopano. Ndipo musaiwale kupanikizana pang'onopang'ono! (Onani Nyimbo 10 Zotchuka Kwambiri Zolimbitsa Thupi za 2014.)

Onaninso za